8 Best Body Weight Exercises

There are different myths about building body weights and one of them is eating a lot of food to get built. There are two cases concerning this myth ­– you could eat a lot food and still not gain any body weight while you could eat a little more than you usually consume and gain lots of weight’

However, food isn’t the only tool to gaining body weight as body weight building or exercises has come in as very handy tool. Being a beginner in the body weight building process might seem hard if not done rightly.

The best thing is to understand your body weight measurement, which is important to note the initial weigh of your body by using a body weight scale. When this is done, participating in the right body weight exercises is the next step.

Understanding Your Body Weight

As humans, it’s normal to weigh a certain amount or have a unique build as it shows our age, what we consume or the physical exercises we get involved in. When beginning the weight building process, it is important to know the initial amount we weigh.

This is because as we progress in the exercises or activities to change our body weight, we could easily calculate the total amount of weight we’ve gained or lost using a body weight scale.

Most individuals opt for engaging in exercises to build their weight as well as strengthening and tightening their muscles. With this engagement, some add being on a diet to help them better.

There are currently a lot of body weight builders in the world today, and most of them recommend some reliable exercises to help. Some of them are:

  • Push ups
  • Pull ups
  • Squats
  • Bicycle Crunch
  • Glute Bridge
  • Burpee
  • Mountain Climber
  • Lunge

1. Push Ups

If you don’t have an exercise machine, you should embrace your body to do this effortless exercise. Push ups is a vey good exercise especially for building muscles like the triceps, biceps and pectorals.

How To Do This Exercise

  • Be on all your fours, and prop yourself on your two hands, while stretching on your toes.
  • Keep your hands and legs straight.
  • Lower your body slowly keeping your chest a little above the ground.
  • Stay in that position for a few moment and push yourself back up.
  • Repeat the same process.

2. Pull ups

Pull-ups are one of the best body weight exercises to build your body especially your muscles. It helps for a full body workout exercise.

How To Do This Exercise

  • Grab your desired pull-up bar with your palms in a vertical movement.
  • Squeeze your shoulder blades as you take a deep breath. Exhale slowly and use your hands to raise your body, making your chin pass the pull-up bar level.
  • Lower yourself slowly back to where you started and repeat the process.

3. Squats

Squats are an essential body weight exercise. It is great for muscle building and improving mobility in the hips, This exercise is highly recommmended.

How To Do It

  • Take a deep breath and set your feet apart. Your toes should face outward.
  • Look forward and pull your lower abdomen in.
  • Bend slowly at the knees and lower your body. Your heels should be flat on the floor.
  • Stay at the position for a moment and push back up to your starting position.
  • Repeat the process.
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4. Bicycle Crunch

Crunch is an exercise that helps in tightening the abdomen and build abs. There are different types of crunches, however, I’ll be talking about the popular ‘bicycle crunch’. Bicycle crunch is simply the traditional crunch exercise but with a leg movement like you’re cycling a bicycle.

How To Do The Exercise

  • Lie on the floor and press your lower back to the ground.
  • Gently place your hands behind your head.
  • Raise your knees to your chest and lift your shoulders off the floor without moving your lower back.
  • Make your right leg straight in a 45-degree angle. In this position, turn your upper body to the left and bring your right elbow toward your left knee.
  • Switch sides and repeat process.

5. Glute Bridge

The glute bridge is widely known in the yoga and body building industry. This exercise helps to strengthen the gluteal muscles, which is located at the back of the hips.

How To Do This Exercise

  • Lay your back on the floor, keep your knees bent, feet flat on the floor, arms at both side and palms facing down.
  • Gently lift your hips off the ground, making your shoulders, knees and hip correspond in a straight line.
  • Stay in this position as you keep your abs clenched.
  • Slowly go back to the starting position and repeat the process.

6. Burpee

How To Do This Exercise

  • Assume the squat position while keeping your feet apart.
  • Place your hands on the ground and take up a push up position.
  • Do the push up until your hands are straight and swiftly go back to the squat position.
  • Get on your heels and jump few inches off the floor.
  • Repeat process.

7. Mountain Climber

I know this might sound like you need a mountain to do this. Well, no you don’t. This can be even executed at the comfort of your home.

How To Do This Exercise

  • Act like you’re about to go for a sprint by placing one foot and thigh below your waist and the other straight.
  • Change foot positions swiftly and repeat process.

8. Lunge

This body weight exercise is best executed while inhaling and exhaling carefully.

How To Do This Exercise

  • Take this position by widening your feet while standing and bend your knees slowly. One foot farther back and on your toes while the other in front with your sole on the ground.
  • While inhaling and exhaling, swap feet positions.
  • Repeat process.


Body weight building has lots of advantages to it and can be performed everywhere, it has no limitations and are very effective. As a beginner looking forward to learning exercises for this cause, the above mentioned exercises would do the job! You could learn more exercises from popular body weight builders and get your journey started.

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